Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy dumbbell loads (50/40 lbs) with running and carries, creating significant fatigue accumulation across multiple domains. The 18-12 thruster descending ladder with 140-150 yard runs between rounds taxes both strength and conditioning. Carries in section C add grip and core fatigue. While individual elements are manageable, the combination of loaded movements, running, and grip-intensive carries without substantial built-in recovery creates sustained intensity that will challenge most average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of dumbbell thrusters, carries, and presses with moderate rep ranges (18, 15, 12 thrusters; 70 champagne presses) demands significant muscular endurance across multiple muscle groups.
• Endurance (7/10): Multiple running intervals (140, 150, 150, 120, 120 yards) create sustained cardiovascular demand. The mixed format with carries and presses maintains elevated heart rate throughout the workout.
• Strength (6/10): Moderate dumbbell loads (40-50 lbs) with compound movements like thrusters and carries require meaningful force production, though not maximal effort. Champagne presses add shoulder strength demand.
• Speed (6/10): Descending rep scheme (18-15-12) with running intervals encourages faster cycling. Transitions between movements and maintaining pace through fatigue are critical for performance.
• Power (5/10): Dumbbell thrusters are inherently explosive movements requiring rapid hip extension and pressing power. Running intervals add lower body power, though carries are more strength-endurance focused.
• Flexibility (4/10): Thrusters and overhead presses require moderate shoulder mobility and thoracic extension. Carries demand stable posture but don't stress extreme ranges of motion.

Movements

• Farmer Carry
• Front-Racked Farmer Carry
• Dumbbell Thruster
• Run
• Overhead Carry

Modality Profile

Workout contains 5 unique movements: DB Thruster (W), Run (M), DB Thruster (W - counted once), Run (M - counted once), Overhead/Front Rack Carry (W), Front Rack Carry (W), Farmer Carry (W), Champagne Press (W). Total: 2 Monostructural movements (runs), 6 Weightlifting movements (DB thrusters, carries, press). Percentage: M=20% (2/10), W=80% (8/10), G=0%.